Comparing Nutrients in 7 ounces Stir-Fried Shiitake Mushrooms VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	13% 9.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	1.5% 1.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.6g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.12g	g per day for Men 19-50 years
Fiber	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.68mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.95% 41.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Carrots	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.05mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	12.3% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.5% 220mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stir-Fried Shiitake Mushrooms vs Carrots:

• Stir-Fried Shiitake Mushrooms have 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 3.9 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Carrots have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried Shiitake Mushrooms vs Carrots:

• Stir-Fried Shiitake Mushrooms have 3.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 3.2 times more Phosphorus, 63 times more Selenium and 4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium and 13.8 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Carrots have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stir-Fried Shiitake Mushrooms have 1.3 times more Fiber and 3.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 15.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Carrots have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.